How to combine workout exercises?

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x3malex

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Hi, I'm not sure how to combine the exercises I do...
Ex. I do triceps, chest, legs and shoulders on one day, but it takes me all the way till friday to fully heal and meanwhile my biceps, traps, back are not being worked out and I feel like I'm missing something? Also, ultimately, I end up working out only 2x a week because it takes me such a long time to regenerate...Is this normal? I lift to get big, not for endurance, so all my weights are pretty heavy, but I dont seem to be having problems lifting them...ie they're not too heavy.
What do you guys recommend? What should I do?

A quick response would be much appreciated..
Thank you.
 
Do either full body or split it upper/lower. The recovery problem is most likely a diet issue, but wiithout knowing more info about your workouts its hard to say if thats the only problem. Give us a sample workout including sets and reps along with a sample of your diet.
 
Isn't full body too much? I mean there's so many exercises to it? I used to do that a year ago and I'd get sick the next day.
On one day I do 3 different tricep exercises (for each of the triceps) + chest (145, 150,155lbs), shoulders (35,35,35lbs), quads (150,170,190lbs), hamstrings (110,120,130lbs), the hip abductors - inner and outer (170, 190, 190lbs), calves (280ish..I forgot)
From the exercises above, everything is done on a machine except for shoulders and chest (chest is just bench-pressing) and 1 of the tricep exercises
On the other day - biceps (45-50lbs) - hammer curl and standard bicep curl, lat pulldown ( 120-140,150lbs), back row (120-140,150lbs), traps (60 ish). reverse down sit-ups (I dont know what you call it, the one for the lower back where you hug a weight)

Overall I try to slightly increase the weight after each set. I do 3 sets for all of them, usually around 6-9 reps. 1-2 min rest between each set.

I'm 19, I eat every 1-2 hours or so. I try to spread my meals evenly and I drink a Musletech weight gainer. I also took creatine until recently.
 
x3malex said:
Isn't full body too much? I mean there's so many exercises to it? I used to do that a year ago and I'd get sick the next day.
On one day I do 3 different tricep exercises (for each of the triceps) + chest (145, 150,155lbs), shoulders (35,35,35lbs), quads (150,170,190lbs), hamstrings (110,120,130lbs), the hip abductors - inner and outer (170, 190, 190lbs), calves (280ish..I forgot)
From the exercises above, everything is done on a machine except for shoulders and chest (chest is just bench-pressing) and 1 of the tricep exercises
On the other day - biceps (45-50lbs) - hammer curl and standard bicep curl, lat pulldown ( 120-140,150lbs), back row (120-140,150lbs), traps (60 ish). reverse down sit-ups (I dont know what you call it, the one for the lower back where you hug a weight)

Overall I try to slightly increase the weight after each set. I do 3 sets for all of them, usually around 6-9 reps. 1-2 min rest between each set.

I'm 19, I eat every 1-2 hours or so. I try to spread my meals evenly and I drink a Musletech weight gainer. I also took creatine until recently.
Click to expand...

No, that's a body part split routine that you described. Completely different. And you don't need machines for most workouts. Muscletech is an absolute waste of money. You need to do some reading/research.
 
Ride_On said:
No, that's a body part split routine that you described. Completely different. And you don't need machines for most workouts. Muscletech is an absolute waste of money. You need to do some reading/research.
Click to expand...

Ok that's fair, so I should be doing a full upper body? Isn't that a bit too many exercises? Should I reduce them? What do you suggest?

Thanks
 
You would be surprised how few exercises and sets you need if you put in enough effort.

A sample of a upper/lower split would be this:
Upper
Incline B Press
Chins
Military Press
Upright Rows
Dips
Curls


Lower
Squats
S.L deadlift
Calf Raise
Core

Thats 12-18 sets per workout Mon/Tues and Thurs/Fri, Mon/Wed/Fri or every other day depending on your recovery ability and how much conditioning ur doing during the week. You can add forearms in either workout if you want.

I would eat ever 3 hours or so. That will give your body time to digest the food. 1-2 hours isnt enough time imo. Eat 2 hours before your workout and immediately after. Make sure you're getting a lot of whole wheat grains, good fats and protein. You should keep track of your diet for a few weeks to see if ur not getting enough of any of these macros or any vitamins or minerals. Try using fitday for this.
 
Last edited:
wesrman said:
You would be surprised how few exercises and sets you need if you put in enough effort.

A sample of a upper/lower split would be this:
Upper
Incline B Press
Chins
Military Press
Upright Rows
Dips
Curls


Lower
Squats
S.L deadlift
Calf Raise
Core

Thats 12-18 sets per workout Mon/Tues and Thurs/Fri, Mon/Wed/Fri or every other day depending on your recovery ability and how much conditioning ur doing during the week. You can add forearms in either workout if you want.

I would eat ever 3 hours or so. That will give your body time to digest the food. 1-2 hours isnt enough time imo. Eat 2 hours before your workout and immediately after. Make sure you're getting a lot of whole wheat grains, good fats and protein. You should keep track of your diet for a few weeks to see if ur not getting enough of any of these macros or any vitamins or minerals. Try using fitday
Click to expand...

Ok, I'll try to implement this and see how it works. This seems radically different from what I do currently. Thank you very much.
 
Thats just an example so you can change it up how ever you need to. My point is that you really dont need to overcomplicate it with too many fancy exercises. Its the hard ones that give the most results. ;)

Bust your ass and eat good.
 
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